Hala Ugrasana
or The Plough Posture is a valuable asana as it has some unique qualities and excellent benefits.
It is an extreme forward bending exercise which promotes strength and flexibility in all the regions of the back and neck.
Hala Ugrasana Yoga Asana Steps:
Lie flat on the back with your body straight and stretched out. Bring the heels and toes together. Put the palms on the floor and keep them close to the body on both sides.
Stretch out the legs and toes. Inhale and simultaneously raise both heads upwards till they come to a vertical position.
Exhale and simultaneously start lowering the legs towards the head area. Try to touch the floor in front of the head with the toes. Go only as far as possible for you. After exhaling, keep breathing normally till the whole posture is completed. Remain in this position for about 8 seconds.
Start returning the back to the floor. Let the back roll down on the floor inch by inch. This should be done very slowly and smoothly. Keep the legs and toes quite tight all along during the returning phase. Now you have completed one round of this posture and relax for 6 to 8 seconds.
